Table 2 Sleep Hygiene Education

BEFORE GETTING INTO BED:

 -Do not eat a heavy meal close to bedtime (a light bedtime snack is OK),

 -Create a positive sleep environment – cool, dark and quiet,

 -Create a buffer zone – quiet time prior to bed time. During this time, you should do things that are enjoyable on their own rather than activities that are goal oriented.

WHILE IN BED:

 -Avoid watching the clock. Turn your clock around (or cover it) and use your alarm if needed.

 -Use your bed only for sleep and sex – Avoid TV watching, use of computer, reading, or cell phone use in bed.

IN THE MORNING AND DURING THE DAYTIME:

 -Avoid naps during the day.

 -Limit caffeine and consume before noon.

 -Exercise regularly but not within 3–4 h of bedtime.